CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Oly

Pausing Split Jerk (3×2@73% in 8 min)

2s Pause in dip.

Split Jerk (1RM in 8 min)

Strength

Shoulder Press (1×8)

0:00 – 5 @ 60% of 1RM Strict Press

2:00 – 3 @ 65% of 1RM

4:00 – 8 @ 55-70% of 1RM

Score Unbroken set of 8RM.

Metcon

Run Wild (Time)

3 Rounds:

600 Meter Run

15 Hang Power Snatches (75/55)

Rx+ 21 Hang Squat Snatches
**If you can’t full depth Hang Squat Snatch, please do Hang Power and move faster on the run.**